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BookYogaRetreats.com’s Yoga Challenge to Relieve Back Pain Day 6: Core

March 6, 2017

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It’s Day 6 and we’re almost at the end of our 7-Day challenge! Congratulations to all of you for making it this far. You’re well on your journey to better back health!

Source: BookYogaRetreats.com’s YouTube Account

Today’s challenge will definitely challenge you both physically and mentally as we try to work on building a strong core. In yoga, the core is essential for stability in almost every pose. A strong core will also help align the back and build strength in all parts of the body, creating a stronger you.

I love working on my core because it has helped me immensely in correcting an overarching of my lower back. The core can be worked on in virtually all yoga poses, but there are a few that are best for the core.

In this video, we will go through one set of a variation of Sun Salutation B and then transition into plank. Try to keep the external rotation of the shoulders and relax the neck. If you find this challenging, bring your knees to the mat. To work effectively on your core, try to draw your lower abdominals in while relaxing the upper abdominals. Tilt your pelvis forward to support your abdominal work.

I end this sequence with an arm balance – the crow. If this is your first foray into arm balances, don’t feel pressured to lift both legs off the mat. Try to work with moving your weight toward your arms, and at the same time activating your core. Press your whole palm down to avoid stressing the joints around your wrist. Most importantly, breathe.

See you tomorrow for our final day challenge!


Another good practice to incorporate to strengthen core is Pilates. Try combining pilates and yoga on a Yoga Pilates retreat!

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